Exercising aerobically with Zumba is an activity that many women do. And it is not for less, since it provides numerous benefits (which you can see in our article on the benefits of zumba). So much so that some of them want to continue obtaining them in the middle of the gestation period. It is advisable?
First of all, it is important to discuss the case with a health professional. There will be no one better than him to assess whether you are physically fit to carry out this sports philosophy during the nine months in which you will be developing a new life.
It is the specialists themselves who give a series of guidelines so that the practice of Zumba during pregnancy is safe. So the answer is yes: you can do these aerobic exercises to the rhythm of Latin music. Of course, not in any way.
Guidelines to follow to practice Zumba during pregnancy
To benefit from a discipline like this in a period that can lead to complications, it is essential to apply the following tips. Make sure to stretch first. By themselves they are always important, but during pregnancy even more so, since the muscles have to deal with a greater weight than before and it is convenient to prepare them for this activity.
Throughout the gestation the heart rate is increased. It is an organic process that will result in greater fatigue. No matter how much before you did a certain amount of minutes or certain movements, it is impossible to carry out zumba sessions identical to those of before.
To the weight gain we must add the less agility that you will have due to a greater size of the belly. You will be quite limited in both ways, so do not force the body to obtain the same results that you got a few months ago.
Several changes have to be introduced, although they all refer to the same concept: saying goodbye to any movement that is synonymous with abruptness. Any action that is too intense or aggressive has to be replaced by one that is better tolerated by a pregnant woman.
A clear example is that of jumps. Depending on the type of Latin music that you intend to follow in the Zumba session, it is likely that sooner or later it will be time to do a jump. Avoid jumping, as your knees will suffer excessively, as well as other parts of the body. A good option is to do a slight squat and stand on your toes, simulating a jump but without taking your feet off the ground.
Precisely in this sense, it is very important that at least one foot remains in contact with the ground. Only in this way can you avoid the loss of balance that can be common during pregnancy.
Another problem that pregnant women usually have is dizziness. Perhaps the twists had never produced them, but if you are carrying a baby inside you, most likely when you rotate your body you will end up dizzy, with the risk of falling. So avoid both jumps and turns to avoid getting dizzy.
Additionally, it is essential that you make sure that the floor does not have any type of irregularity. A bad footprint in the middle of pregnancy could be very harmful, so check that the surface is one hundred percent smooth.
Another important guideline should also apply to the rest of the aerobic exercises you do. It basically consists of hydrating very frequently, without waiting to be thirsty.
In turn, look at how your heart rate evolves, if possible with a device that calculates it in real time, for example a heart rate monitor. If the number is excessive, immediately stop the Zumba session and resume it later when, after breathing, you regain a suitable heart rate.
On the other hand, if you have been zumba for more than half an hour, do not continue with aerobic exercise. It is the maximum figure established by health professionals, although it is not the only one. And it is that they also affect how important it is not to exceed the number of four weekly sessions.
If by applying these guidelines and limitations you cannot reach the levels of sport that you require to be a fitness woman in every way, you can combine the practice of Zumba with other highly recommended sports disciplines for pregnant women, especially swimming.